6 Steps to switch to a plant-based diet
Switching to a plant-based diet can be daunting. In a world where 86% of people eat meat, being one of the few who doesn’t isn’t always a walk in the park—even if you’re going plant-based for something as important as your health, the planet, or the animals.
But once you understand what a plant-based diet is, making the switch isn’t as hard as you’d think. We’ll walk you through the process of switching to a plant-based diet, including:
What happens when you switch to a plant-based diet
How long it takes your body to adjust
9 steps we used ourselves to successfully (and happily) switch
What happens when you switch to a plant-based diet?
There are several things that happen when you switch to a plant-based diet:
Your health can improve: Research shows that plant-based diets may stave off diseases like Type 2 diabetes, heart disease, and hypertension.
Animal welfare improves: Plant-based diets don’t rely on animal products, sparing animals from the suffering they endure because of agriculture.
Your carbon footprint shrinks: Plant-based diets emit 75% less greenhouse gases than daily meat eaters, making plants a more sustainable choice.
How long does it take for your body to adjust to a plant-based diet?
It can take a few weeks to a month for your body to fully adjust to plant-based eating. The first change you’re likely to see is your digestion. Plant-based diets are high in fiber, and research has shown that the increased fiber in vegan and vegetarian diets translates to a higher frequency of bowel movements and softer stools.
After your body adjusts to the increased fiber, how a plant-based diet impacts your health depends on what you ate before. If, for example, you were eating primarily processed foods or restaurant takeout and you switch to whole foods, you could lose some weight, decrease your blood pressure, or become less reliant on some medications. But if you already ate mostly whole foods and you’re simply upping the plants in your diet, those effects could be less pronounced.
Switching to a plant-based diet
Transitioning to a plant-based diet is a journey, not a destination, and making some mistakes is a perfectly normal part of that process. Have some patience, remember why you decided to go plant-based, and give it your best shot. When you’re ready to make the switch, these are a few steps that can help:
1.Start small
It takes more than two months to adopt a new behavior. And a plant-based diet is no small change. Don’t feel pressured to transform overnight. Instead, start small and work up to a complete plant-based overhaul.
Practice Meatless Mondays, then start swapping one meal a day for a meat- and dairy-free alternative. As that becomes comfortable, start to increase the plant-based foods you’re eating until most, if not all, of your meals center plants.
2. Recreate your favorite foods
There are 18,000 registered vegan food items on the market right now. So while replacing your hamburger habit or beloved grilled cheese may seem like a lost cause, there really has never been an easier time to eat plant-based.
Make a list of your favorite foods, then note which ingredients need a plant-based makeover. From there, experiment with incorporating plant-based ingredients into recipes you already love or find vegan recipes that recreate what you’ll miss.
3. Develop some go-to meals
After switching to a plant-based diet, many people find they’re cooking more than ever. While this can be a pleasant change for some, it can also be a chore—especially if you’re whipping up time-consuming meals every night.
As you experiment with your favorite foods or try new ones, make a list of quick recipes you love. Having those recipes on standby will make it easier to stick to a plant-based diet when you’re grumbling stomach tries to get the better of you. These can be as easy as beans, rice, and avocado or as indulgent as a sweet potato masala.
4. Have ready-made food on hand
Don’t be afraid to fill your pantry or freezer with quick, shelf-stable food. The day will probably come when you’re hungry or stressed and the only thing that’ll help is a big old serving of meat or dairy. Having plant-based alternatives at the ready will stave off those cravings and make it easier to stick to your new lifestyle.
Trader Joes, Sprouts, and Whole Foods all have great options, but big chains like Kroger and Safeway also carry plenty of plant-based foods in the freezer and refrigerated sections.
5. Research your vitamins
Plant-based diets have numerous health benefits, but they also have some deficiencies you should be aware of. A recent study from the National Institutes of Health found that vegetarian and vegan diets can lack vitamin B12, vitamin D, iron, zinc, calcium, and Omega-3s. These nutrients are either naturally present in animal products, or animals eat feed supplemented with them.
When you’re switching to a plant-based diet, don’t forget to supplement to ensure you really are helping your health. There are many vitamins formulated specifically for plant-based vegan diets, and there are even algae Omega-3s so you can get vital fatty acids without harming marine life.
6. Give yourself grace
You’re human and, as such, you’ll probably screw up as you’re switching to a plant-based diet. You might order a black bean crunch wrap from Taco Bell without the cheese sauce and realize only after you’ve started eating it that they forgot to leave the cheese out. You might eat a granola bar you assume is plant-based before reading the label and spotting a milk derivative or honey in the ingredient list. You might even give in to a craving and eat a burger from your favorite diner.
All of those things are okay. The goal is to reduce harm, and eating less meat and dairy does that. You are doing good for your health, the planet, and animals even by reducing your meat and dairy consumption by half. Mistakes happen. What’s important is that you get back on the plant-based diet train.
A more compassionate world starts with you
Roughly 6% of the world’s population is vegan or vegetarian. This may feel like a drop in the bucket. But every person who switches to a plant-based diet matters.
We see every day how happy the animals at our sanctuary are to be alive—to live lives free of pain, suffering, and exploitation. Your plant-based diet is a gift to them and the millions of animals like them.